In this blog post, we’ll explore the connection between stress and sleep, how stress affects your rest, and tips you can implement to get better sleep and break the stress-sleep cycle.
When you’re stressed, your body goes into “fight or flight” mode, releasing stress hormones like cortisol and adrenaline. These hormones are helpful when you’re in danger or need to react quickly, but when they remain elevated due to chronic stress, they can interfere with your ability to relax and wind down at night.
Here’s how stress impacts your sleep:
Difficulty Falling Asleep: High levels of cortisol can make it harder to fall asleep because they keep your mind active and alert, even when you’re trying to rest.
Frequent Wake-ups: Stress can lead to disrupted sleep, causing you to wake up multiple times throughout the night, even if you eventually fall asleep.
Restless Sleep: When stressed, you may experience shallow or fragmented sleep, which means you don’t get the deep, restorative sleep your body needs.
Increased Risk of Insomnia: Chronic stress can lead to insomnia, where it becomes difficult to fall asleep or stay asleep for extended periods. This cycle of poor sleep can make stress levels even worse, creating a feedback loop.
Because stress and sleep are so closely intertwined, it’s important to address both to regain control over your health and well-being.
The relationship between stress and sleep involves both psychological and physiological changes. Here are some key ways stress impacts the body and disrupts your ability to rest:
Stress triggers the sympathetic nervous system (SNS), which is responsible for the “fight or flight” response. The SNS prepares your body to take action, increasing your heart rate, blood pressure, and alertness. These bodily changes are counterproductive to sleep, as they make it difficult to relax or feel calm enough to fall asleep.
Cortisol, also known as the “stress hormone,” plays a key role in managing stress. However, when cortisol levels stay high for prolonged periods, it disrupts the body’s natural circadian rhythm—the internal clock that regulates sleep-wake cycles. Ideally, cortisol levels should be highest in the morning to help you wake up and get going, and lowest at night to help you unwind. Chronic stress messes with this rhythm, leading to poor sleep.
Stress often triggers anxiety and racing thoughts, particularly at night when there are fewer distractions. When you’re lying in bed, your mind may keep replaying stressful events or worrying about what’s to come, making it nearly impossible to relax. This mental chatter makes it harder to fall asleep and can lead to feelings of restlessness.
When stressed, your body naturally tenses up—particularly in areas like the neck, shoulders, and back. This muscle tension can lead to discomfort while trying to sleep, and if left unaddressed, it can contribute to poor sleep quality and even chronic pain.
While stress is an unavoidable part of life, there are ways to manage it effectively to improve your sleep. Here are practical tips for reducing stress and promoting better rest:
A consistent pre-bedtime routine can signal to your body that it’s time to unwind and prepare for sleep. Try incorporating calming activities into your routine, such as:
Taking a warm bath or shower to relax muscles.
Reading a book or listening to soothing music.
Practicing gentle yoga or stretching to release physical tension.
Avoid stimulating activities—such as watching TV, checking emails, or scrolling through social media—before bed, as they can increase stress and make it harder to unwind.
Both caffeine and alcohol can interfere with your ability to sleep. Caffeine is a stimulant that can keep you awake, especially if consumed later in the day. Alcohol, while it may make you feel sleepy initially, disrupts the quality of sleep and leads to waking up in the middle of the night. Aim to limit or avoid these substances in the hours leading up to bedtime.
As mentioned earlier, stress activates your body’s “fight or flight” system. To counteract this, try deep breathing or progressive muscle relaxation techniques. Deep breathing slows the heart rate and calms the nervous system, helping you relax before bed.
How to practice deep breathing:
Sit comfortably or lie down in bed.
Inhale slowly through your nose for a count of four.
Hold your breath for a count of four.
Exhale slowly through your mouth for a count of four.
Repeat for 5–10 minutes.
Progressive muscle relaxation involves tensing and then releasing each muscle group in your body, which can help you relax and ease physical tension.
Your bedroom environment plays a key role in promoting restful sleep. Make sure your bedroom is quiet, dark, and cool. Consider using blackout curtains, earplugs, or a white noise machine if external noise is a problem. Keep your room temperature comfortable—around 60 to 67°F (15–20°C) is ideal for most people.
Additionally, reserve your bed for sleep only. Avoid using it for activities like watching TV, working, or checking your phone. This helps your brain associate the bed with rest, making it easier to wind down.
Regular physical activity can help reduce stress and improve sleep quality. Exercise releases endorphins, which are natural mood boosters, and it helps regulate the circadian rhythm, making it easier to fall asleep at night. However, avoid intense exercise close to bedtime, as it can increase adrenaline levels and make it harder to relax.
Aim for at least 30 minutes of moderate exercise during the day to reap the stress-reducing benefits.
If your mind is racing with worries or stress before bed, try writing them down in a journal. This simple act can help release pent-up thoughts and give you a sense of control. Once you’ve written them down, try to let go of those worries for the night, knowing you can address them tomorrow.